PIR for the Levator Scapulae

How to do it

1. Bring the levator scapulae to its barrier (neck flexed and rotated away, head tipped, scapula depressed).
2. Imagine or barely contract the muscle and hold 20 to 30 s.
3. Relax fully and allow the segment to move into the newly available range.
4. Repeat 3 to 4 times, each time from the new barrier.
5. Add eye-up/inhale on contraction and eye-down/exhale on relaxation to enhance the effect.

Form cues

• Depress the shoulder blade to localize the levator.
• Minimal contraction effort, full relaxation after.
• No mechanical over-stretching - gains come from relaxation.

Dosage

20-30 s contraction then relax; 3-4 repetitions.

Muscles worked

Stretches: levator scapulae

Target muscles

Helps with

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